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What would you say if I told you there were only two glute exercises you need to do in order together a bigger butt. In this video, I am going to show you the two glute exercises that should make up the bare minimum of your glute workouts. Not only are these two exercises great for building bigger overall glutes, but they are the two exercises that compliment each other’s limitations.
Some might tell you that you only need two exercises total in order to build a muscle group. I disagree. I don’t think anyone should be limited to picking just two exercises for a muscle group because in the case of muscle with multiple heads or bellies, the functions that can be targeted individually through exercise selection are going to factor in.
The chest is a great example of this; it has three heads as well as two separate functions. Some might tell you that all you need is a flat bench press and an incline bench press. You are only hitting two of the three heads of the chest with this selection and while you are pressing, you are not getting any adduction – another major function of the chest.
When it comes to the glutes, their main function is hip extension so to train them properly, you would need to overload them through this function. The problem with exercise selection however, is that their application will only overload the glutes when they are stretch or when they are in their peak contracted position. So when it comes to choosing glute exercises, you need to make sure you cover both avenues.
But in the case of needing two exercises to build bigger glutes, this is simply what the foundation of your glute training should include. Not every single glute workout needs to include both of these exercises, but a complete training plan will at least build off or include them at some point.
The first of two exercises for glutes that you will want to include in your training is the low bar barbell back squat. Now, it is important that you note that the variation of the squat is low bar and not the commonly performed high bar squat. The reason for this is because the low bar position will actually recruit the glutes much more favorably than would the high bar position. High bar barbell back squats are great for developing the quads – there is no doubt about that. However, the bar being lower on your back will force your glutes to take on a large portion of the load as you perform the squat.
The one limitation of this exercise is that you are not overloading the glutes in their peak contracted position. While they achieve overload on stretch (when you are at the bottom of the squat), you would need something else to cover the glutes in that contracted position.
Make sure you’re not using a squat pad when you are in the low bar position, though. Why? With the bar being lower on your back, you are already forcing your shoulders into external rotation. The further off the back the bar sits (thanks to the pad), the more external rotation and shoulder mobility is required. So ditch the pad for now and save it for the next exercise.
The second of the two glute exercises you need to be doing for a bigger butt is the barbell hip thrust. Now, the hip thrust is the perfect compliment to the low bar squat simply because it fills in the gaps that were missing prior. When performing the barbell hip thrust, the glutes are overloaded the least in their stretched position (which is covered by the squat). They are however overloaded the most when they are in the peak contracted position, that which was lacking from squat.
One key tip here is to extend your arms straight and push the bar into your legs in order to create the most stability possible throughout the exercise.
Another added benefit of these two glute exercises is that you can overload the glutes with quite a bit of weight. We know that adding weight to the bar is one driver of muscle growth, so these two exercises allow you to tap directly into that. Add in the fact that they compliment each other’s strengths and weaknesses and you have the two glute exercises that you need for a bigger, better butt.
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